12/8/2025 - 12/14/2025
- Zach Morman
- 13 hours ago
- 1 min read
ANNOUNCMENTS
1) DEC 16th Deadline! Spence Christmas Angels
This year we have 40 Angels from the Middle School across the street. This is going on year 8 of helping kids in needs.
Please take an angel off the black board and refer to your email or screenshot below for more info,
MONDAY
A) EMOM x 12min
1: 30sec Hang
2: 10/side Chainsaw Rows
+
B) 8 Sets of Deadlift in 20min
4 Building > 4 Working
10, 8, 6, 6, 4, 3, 2, 2
+
C) 15min AMRAP
250/225m Row
10 HR Push Ups
40 DU > 40 Ball Jumps
TUESDAY
A) E2.5MOM x35min w/ a Partner
0-2.5min: 18/14 cal Echo
20 DB Push press
2.5-5min: 40 Push Ups*
*Partner Holds KB FR
WEDNESDAY
A) 5 Sets as a class
45sec Hanging L Sit
+
B) EMOM x
+
C) 8 Sets of Front Squat in 20min
4 Building > 4 Working
10, 8, 6, 6, 4, 3, 2, 2
THURSDAY
A) Emom x 12min
Min 1: 40sec of BW Tricep Ext (any variation)
Min 2: 40sec Plate Cross Hold
+
B) E2MOM x 6 sets
6-8 Heavy Barbell Curl
Max Effort Db Hammer Curl (max 40sec)
+
C) Emom x 10min
20sec Flutter Kick
10sec Rest
20sec Plank Hold
10sec Rest
+
D) 5min AMRAP
Bar hang for total time
FRIDAY
A) Groups of 3*
*1 person has to be in top of a plank or top of a pushup the entire time.
3RFT
900m Run
90 Situps
90 Bench Press (185/125)
SATURDAY
8am STRENGTH
A) EMOM x 30min
Building Snatch Tech Work
9am CONDITIONING
Gym Legacy Workout: ""Mack THE DUMP TRUCK Martinez""
TBA